Lateral raises are a popular exercise for strengthening the shoulders, but for some people, this movement can lead to shoulder pain or discomfort. If lateral raises hurt your shoulder, it’s important to understand that the issue is often related to form, technique, or muscle imbalances rather than the exercise itself. By identifying common mistakes and learning how to fix them, you can continue to enjoy the benefits of lateral raises without risking injury.
In this guide, we’ll explore why lateral raises might hurt your shoulder, the most common mistakes that cause pain, and practical fixes to ensure you perform this exercise safely and effectively.
Why Lateral Raises Can Hurt Your Shoulder
While lateral raises are designed to target the lateral deltoids, improper execution can place unnecessary strain on the shoulder joint, leading to pain and discomfort. Here are some reasons why lateral raises might hurt your shoulder:
1. Improper Form
- Using incorrect form, such as lifting the weights too high or allowing the shoulders to shrug, can place excessive stress on the shoulder joint and the surrounding muscles.
2. Overloading the Weight
- Lifting weights that are too heavy can cause you to compensate by using improper muscles, such as the trapezius, leading to strain on the shoulder joint.
3. Lack of Shoulder Stability
- Weak stabilizing muscles, particularly the rotator cuff, can cause instability in the shoulder joint, making it more prone to injury during exercises like lateral raises.
4. Existing Shoulder Injuries
- Pre-existing conditions such as rotator cuff injuries, shoulder impingement, or bursitis can be aggravated by lateral raises, especially if performed incorrectly.
5. Muscle Imbalances
- Imbalances between the muscles of the shoulder can lead to improper movement patterns, increasing the risk of pain and injury during lateral raises.
Common Mistakes That Cause Shoulder Pain During Lateral Raises
To prevent shoulder pain, it’s essential to avoid these common mistakes when performing lateral raises:
1. Lifting the Dumbbells Too High
- Raising the dumbbells higher than shoulder level can shift the focus away from the lateral deltoids and place undue stress on the shoulder joint. This excessive range of motion can lead to impingement or irritation of the rotator cuff tendons.
- Fix: Lift the dumbbells only until your arms are parallel to the floor. This range of motion is sufficient to engage the lateral deltoids without overloading the shoulder joint.
2. Shrugging the Shoulders
- Shrugging your shoulders up towards your ears during the lift engages the upper trapezius muscles instead of the deltoids, leading to neck and shoulder strain.
- Fix: Keep your shoulders down and back throughout the movement. Focus on using your lateral deltoids to lift the dumbbells, not your traps.
3. Using Too Much Weight
- Lifting weights that are too heavy can cause you to lose control of the movement, leading to improper form and excessive strain on the shoulder joint.
- Fix: Start with lighter weights that allow you to perform the exercise with proper form and control. Gradually increase the weight as you build strength, but never sacrifice form for heavier loads.
4. Leaning Back or Forward
- Leaning back or forward during lateral raises can alter the movement pattern, placing additional stress on the lower back and shoulders.
- Fix: Maintain an upright posture with a slight bend in the knees. Keep your core engaged to stabilize your torso and prevent unnecessary movement.
5. Using Momentum
- Swinging the dumbbells up using momentum rather than controlled muscle contractions reduces the effectiveness of the exercise and increases the risk of shoulder injury.
- Fix: Perform each rep slowly and with control. Focus on engaging your lateral deltoids to lift the weights rather than relying on momentum.
6. Neglecting the Rotator Cuff
- Weak rotator cuff muscles can lead to shoulder instability, increasing the likelihood of pain during lateral raises.
- Fix: Incorporate rotator cuff strengthening exercises, such as external rotations and face pulls, into your routine to improve shoulder stability and prevent injuries.
Fixes and Modifications to Prevent Shoulder Pain
If you experience shoulder pain during lateral raises, consider these fixes and modifications to perform the exercise safely:
1. Adjust the Range of Motion
- If lifting to parallel causes pain, try reducing the range of motion by lifting the dumbbells only to a 45-degree angle. This modification can still effectively engage the deltoids while reducing stress on the shoulder joint.
2. Use Resistance Bands
- Resistance bands provide a more controlled and adjustable resistance, allowing for a smoother range of motion. Using bands can reduce the strain on your shoulders compared to free weights.
3. Perform Seated Lateral Raises
- Seated lateral raises limit the involvement of other muscles and help you focus on proper shoulder movement. This variation can reduce the risk of using momentum or incorrect form.
4. Incorporate Isometric Holds
- Adding isometric holds at the top of the movement can help strengthen the shoulder muscles without requiring heavier weights. Hold the top position for 2-3 seconds before lowering the weights.
5. Strengthen Supporting Muscles
- Strengthening the muscles that support the shoulder joint, such as the rotator cuff, traps, and rhomboids, can improve stability and reduce the risk of pain during lateral raises.
6. Warm-Up Properly
- Always warm up your shoulders with dynamic stretches or light resistance exercises before performing lateral raises. A proper warm-up increases blood flow to the muscles and prepares the joints for movement.
7. Consult a Professional
- If shoulder pain persists despite these adjustments, consider consulting a physical therapist or a qualified fitness professional. They can assess your form, identify any underlying issues, and provide personalized guidance to prevent injury.
Alternative Exercises to Lateral Raises
If lateral raises continue to cause shoulder pain, you can try alternative exercises that target the deltoids without the same risk of discomfort:
1. Cable Lateral Raises
- Using a cable machine provides constant tension throughout the movement and allows for a more controlled range of motion, reducing strain on the shoulders.
2. Scaption
- Scaption involves lifting the arms at a 30-45 degree angle from the body, which is more shoulder-friendly and can reduce the risk of impingement while still targeting the deltoids.
3. Reverse Flyes
- Reverse flyes focus on the posterior deltoids and upper back muscles. This exercise can be performed with dumbbells or resistance bands and provides a balanced approach to shoulder training.
4. Face Pulls
- Face pulls strengthen the rotator cuff and upper back muscles, supporting shoulder stability and reducing the risk of injury during other shoulder exercises.
5. Arnold Press
- The Arnold press is a variation of the traditional shoulder press that involves rotating the palms during the movement. This exercise targets all three heads of the deltoids while minimizing strain on the shoulders.
Final Thoughts: Preventing Shoulder Pain During Lateral Raises
Lateral raises are a valuable exercise for building strong, well-defined shoulders, but they must be performed correctly to avoid shoulder pain and injury. By focusing on proper form, using appropriate weights, and making necessary modifications, you can continue to enjoy the benefits of lateral raises without discomfort.
If you experience persistent shoulder pain, don’t ignore it. Take the time to assess your technique, strengthen supporting muscles, and seek professional advice if needed. With the right approach, you can safely incorporate lateral raises into your workout routine and achieve your shoulder strength and aesthetic goals.
